Postpartum Recovery Plan: A New Mom’s Checklist Following A Vaginal Birth

Products recommended on our websites are independently selected by editors. If you buy something through our links, Summit may earn an affiliate commission at no extra cost to you. 

Your body has wonderfully created, carried, and gave birth to a human being. Labor is one thing, delivery is another. Postpartum—or the period following childbirth—is another story to tell.

Now that the baby is out, it's time to prioritize healing and recovery. We all heal differently, that's for sure, but this checklist can help you determine what to expect following a vaginal birth and suggestions how to ace your recovery phase. 

Postpartum Recovery checklist following a vaginal birth

1. Observe any unusual ailments or discomfort postpartum.

It may be one or more of the following: 

• Severe bleeding 
• Chest Pain
• Seizures
• Shortness of Breath
• Wound that doesn’t seem to heal (perineal tear)
• Fever (or chills)
• Headache that doesn’t get better, even with oral medication
• Vision changes
• Swollen leg
• Incision infection (pus coming out of the incision, foul smell coming from the stitched area)
• Thoughts of harming oneself or the baby

Naturally, the focus after giving birth is shifted to the baby and its well-being. But the attention to oneself as a new mom should not be placed on the back burner.

Be aware of other postpartum complications such as cardiovascular diseases, sepsis, cardiomyopathy or a disease of the heart muscle that makes it harder for your heart to pump blood, thrombotic pulmonary embolism or a blockage in one of the pulmonary arteries in the lungs often caused by blood clots that travel to the lungs from the legs, stroke, high blood pressure, or even anesthesia complications. These complications would often present itself in symptoms that can cause pain, bleeding, vision problems or discomfort. 

As always, these are general medical information. Consider emergency care for chest pain, seizure, shortness of breath, and self-harming thoughts. Contact your attending OB-GYNE for the other signs of discomfort or complaints.

2. Put ice pack on the vaginal region for the first 24 hours post-delivery to manage pain and swelling.

The vagina had to undergo trauma during delivery and is torn either naturally or by means of a surgical cut. It will be extremely sore for the first 24 hours so temporary pain relief using ice packs can do the trick.  

Buy an ice pack on Shopee here (P5.00)

3. Prepare a sitz bath, portable bidet, and pain reliever for vaginal soreness. 

Vaginal soreness can remain for a few more weeks postpartum. Your OB-Gyne will typically prescribe oral medication for pain relief.

To be gentle in washing your intimate parts and control water pressure, consider using a portable bidet.

Buy a portable bidet on Shopee here (P799.00) 

Another idea following a vaginal birth is a sitz bath or sitting on a warm bath (hot and cold water) just deep enough to cover the buttocks and hips. It cleanses and soothes the vaginal and perineal area (between vagina and rectum). It promotes healing as the warm bath helps to reduce inflammation and swelling. You can use a large shallow basin or sit inside a bath tub with approximately three inches of warm water. 

Buy a bath tub for toilet seat on Shopee here (P159.00)

4. Do not miss your postpartum medical appointment.

As important as your baby's visit to the pediatrician during the first few months of life, so is your postpartum health, too. Sleepless nights and endless rounds of breastfeeding can cause extreme exhaustion and a visit to your attending physician can feel like a herculean task. But remember the postpartum complications mentioned above? It is important to have an evaluation from your doctor following giving birth. The first appointment after delivery/discharge happens between three to four weeks postpartum.

Discuss infant care and feeding if you're struggling with these as a new mom, birth spacing, and even when to start contraception if you are considering birth control. You can get pregnant again sooner than you think!

5. Ask your doctor about laxatives and treatment for hemorrhoids.

During pregnancy and childbirth, constipation, physical inactivity, pelvis veins compression and too much strain while pushing the baby during delivery can trigger the appearance of hemorrhoids. A new mom can ask the attending physician for topical creams to reduce the swelling or medication that can soften the stool. Sitz bath works wonders, too!

Buy a hemorrhoidal ointment on Shopee here (P745.00)

6. Expect tender breasts. 

Although breastfeeding is as natural as it looks, it isn't always as easy, especially for a new mom. Ask a lactation consultant about proper latching, minimizing engorgement, breast massage to boost milk supply, and all other significant information on breastfeeding. You can also join breastfeeding forums or groups to support your breastfeeding journey. 

If not breastfeeding, remember to wear a supportive bra. Do not pump the breast if you want to empty the breast of milk—it will only trigger more milk production. If there is severe pain and tenderness or discharge coming out of the breasts, inform your health provider right away. 

Buy a nursing bra on Shopee here (starts at P99.00)

7. Follow a healthy diet and drink lots of water.

With all the exhaustion and sleep deprivation that motherhood brings, especially when it comes to your baby's first few months of life, it's easy to skip a meal or two. But to have the energy to fulfill your role as a primary care giver, make sure that you eat well and healthy. Foods rich in fiber can help constipation. Healthy food supports and passes the nutrients to your child if you are breastfeeding. Drinking lots of water aids milk production and hydration.

Buy an insulated tumbler on Shopee here (starts at P240.00)

As the saying goes, you cannot pour from an empty cup so take care of yourself, too, mama!

8. Begin a low impact exercise like walking.

Your body has gone through a lot of transformational and hormonal changes during pregnancy. Mayo Clinic recommends doing simple physical activities to help promote weight loss, boost energy level, improve cardiovascular fitness, strengthen abdominal muscles, promote better sleep and relieve stress. Exercise after pregnancy won't be easy but walking adds a lot of benefits to your overall health.  

9. Consider postnatal vitamins or supplements.

Ask your doctor which vitamins or supplements you will need postpartum as every pregnancy and delivery case is unique. Typical ones are Iron, Vitamin D, Vitamin B-12, Folic acid and Omega 3- fatty acids. 

10.Wait six weeks postpartum before having sex again.

If there is no pain and bleeding, six weeks postpartum is generally a safe time to have sex again. You can discuss this with your OB-GYNE during postpartum check-up so you know when's the safe time for sexy time!

Read Also: The 'Husband Stitch' After A Vaginal Birth Can Be Very Bad For Sex

11. Rest is a must. Have plenty!

Childbirth triggers a lot of emotions including anxiety about taking care of the newborn. As a first time mom, it is easy to overthink or be worried if you are doing the right thing. The mental load it brings along with actual fatigue can cause a toll on your health. So have plenty of rest whenever you can and take time to recharge because the baby primarily depends on you and your strength. Rest is an important part of recovery.

If you are experiencing symptoms of postpartum depression such as suicidal thoughts, thoughts of harming the baby, feeling extremely unhappy, feeling disconnected or even devoid of feelings, please reach out to your doctor immediately for early intervention. 

12. Ask for help.

Caring for a newborn is a huge responsibility--and you don't have to shoulder it all. Ask help from your husband or other family members when it feels too much. You can have them look after the baby and take a nap. You can have someone hold the baby so you can enjoy a decent meal.

A mother's love is a selfless kind of love but there's no shame and guilt for self-love, too. 

Sources: Mayo Clinic, What to Expect